CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

200m farmer carry

20 front rack lunges

20 bent over row

20 ab rollouts with bar or roller

10 calorie echo bike

L1: 45/35 (ab roller)

L2: 95/65 (must use at least 15# plates for ab rollouts)

L3: 115/85